If you are incapable of learning, maybe frank madrano is still around somewhere so go check him out. Raf actually teaches. What good is an exercise demonstration without first understanding why? And where the hell is he showing his body?
I have been training for years. I have never seen these types of exercises before, very interesting, especially about these type of exercises, that train more of the tendons, ligaments and smaller muscels. I am training for the one arm pull up. Do you have any advice ? I can pull-up with 55 kg, dip with 70kg. I am also training like an arm wrestler with single wrist curls of 40 kg. single arm Pull-ups with bandz and isometric holds but progressing extremely slow. Love your video. thanks
Rafael - Thanks for adding objective measurements to the exercises - I have been randomly working on the planche for about 4 months and can hold a tuck planche for 5-8 seconds. Will incorporate these!
I would think lying on a bench facing down, maybe put on blocks and add padding under chest, then straight arm pull dumbbells to your waist with a hollow body position and retracted scapula.
I definitely recommend working with Refael. He is very insightful, kind and wants you to be the best version of yourself. He gives amazing training advice, let it be in his videos or his individualized training program.
Excellent video. Most people overemphasize the skills aspect with impossible progressions ,which makes you stall and quit. This intelligent use of weights is an eye opener. Excellent work Rafael.
I was doing these quite regularly at the end of last year. My biceps started to get this really elongated, more athletic than jacked sort of look that I really liked. I haven’t done them for a while because I’ve been focused on running. Might have to get back into them, this Australian summer.
Hi Rafael, I have been training very hard for months with calisthenics which is new for me ( I am a beginner 67 yo) and let me let you know that this video has been like the Holly Grail to me. I have seen dozens of videos and never heard anything about this and this is going to be very useful to me, thank you very much, and see you in the next video.
It's not an important detail but just so you know, tendons don't grow in thickness, only their stiffness increases with training and that's what increases their resiliency
@@BwStrength I'm not certain, I assume it's probably through increased density of the tendon But after a bit of googling I realize that I was wrong regarding the hypertrophy: tendons seem to be able to get up to 20-30% bigger after years of resistance training
@@thenylon1003 Agreed. I had learnt that tendons don't grow in thickness from a video on the biomechanics of bicep tears, but I should've double checked with google before commenting
@@Hankyuo I respect anyone who can reconsider old information and absorb new information, and it's great how you've learnt something new here without any kind of argument. You have a healthy attitude my friend!
I’m not Refael but if you have access to a bench, you can lay face down on the bench and have the dumbbells go from the floor to in line with the body, focusing on keeping scapula retraction and arms straight, trying to use the lats to lift. This is the opposite of the zanetti raise he shows in the video and can be good for front lever specific training!
Pullovers with cables or DB. I haven't used it for FL as much as planche because FL is more stable and you have more options to train with just bodyweight.
@@BwStrength I think there's also the difference that triceps are almost fully shortened in front lever, as opposed to stretched in the planche/maltese. This means that Tricep tendons play less of a role than bicep tendons do. Interestingly enough recent research seems to indicate that load at lengthened positions is important for hypertrophy, and we really see this in gymnasts. The dudes doing Victorians(like Danny Rodrigues) still often have biceps that completely dwarfs their triceps. Great video btw, especially loved the load targets you gave, I've see these exercises before, but for some stupid reason thought I'd need to be closer to half bodyweight per arm to achieve the holds, which discouraged me to say the least.
Shoulder blades are the scapula Bring those back. Think of shrugging you shoulders back instead of up To protract your scapula try to push your shoulder blades away from each other There are many good yt/ reddit explanations and I suggest checking out scapula push ups/ pull ups
Great video! You mentioned that each dumbbell weighs 16 kg, so together they total 32 kg, which is significantly less than 50% of your body weight. One more thing: could you create a similar concept focusing on pull exercises to help improve the front lever?
That was an excellent video! You’re exactly right, the objective stepping up in strength has always been an obstacle to my calisthenics development …will start working on this and contact you for training. BTW, did you say “60” or “16” percent of BW required for planche etc? (16% seems to little, I guess 60 - yes?) If so, that’s 1/2 per arm. So if 80kg, would work up to 3 , X 3 @24kg DB’s R and L arm…correct?
After doing tuck holds and HSPU for delts strength do you think adding planche leans and pseudo push ups a good idea?! DB planche press is a great exercise I'll start implementing it in my push days but in my pull days i do heavy weighted pull ups don't you think it can be too much on the biceps tendons?!
How would you program this? I've been doing 3 times a week arm training with 1 brachialis and 1 bicep exercise per day for about 2 sets each, I'm currently doing preacher curls on sunday and thrusday and behind the back cable curls on tuesdays but would like to incorporate this exercises, should I add just 1 set for each day and see where that takes me or substitute an exercises of the ones I already have?
Would you progressively work these for rehab as well (shoulder and biceps issues)? I work the shoulders in various ranges, and I do a couple bicep curl variations in order to target the connective tissue at long range. But, I haven’t considered this sort of straight arm work.
Is this possible at all if you have one arm NOT being fully straight due to it has been brok at some point - or Well it eventually help that arm being more straight 🤔
Program specific days allowing for recovery as these dumbbell exercises target smaller muscles which can fatigue quickly, also it will take more time for the tendons to adapt depending on your current level of fitness and strength. Remember it is in the recovery time after you are finished with the training that your body adapts to the stress you have placed on the muscles and joints - sleep and nutrition play a part in your training
Exercises begin @9:30
Thanks he seems to like showing off his body for tooooo long.🤣🤣🤣
holy yap
Thank you for your service
If you are incapable of learning, maybe frank madrano is still around somewhere so go check him out. Raf actually teaches. What good is an exercise demonstration without first understanding why? And where the hell is he showing his body?
This guys jaw is sore from all that unnecessary exposition, hence the speech impediment
I have been training for years. I have never seen these types of exercises before, very interesting, especially about these type of exercises, that train more of the tendons, ligaments and smaller muscels. I am training for the one arm pull up. Do you have any advice ? I can pull-up with 55 kg, dip with 70kg. I am also training like an arm wrestler with single wrist curls of 40 kg. single arm Pull-ups with bandz and isometric holds but progressing extremely slow. Love your video. thanks
The ease with which you go into the planche @ 11:00 ! So strong
Rafael - Thanks for adding objective measurements to the exercises - I have been randomly working on the planche for about 4 months and can hold a tuck planche for 5-8 seconds. Will incorporate these!
Happy to help!
Mega video, it is rare to come across in depth explanations like this of the body weight exercises let alone exercises using weights. Thank you rafael
13:48 💎
Best strength exercies that transfer to skills in front lever would be highly appreciated in future videos 🙏
I would think lying on a bench facing down, maybe put on blocks and add padding under chest, then straight arm pull dumbbells to your waist with a hollow body position and retracted scapula.
I definitely recommend working with Refael. He is very insightful, kind and wants you to be the best version of yourself. He gives amazing training advice, let it be in his videos or his individualized training program.
Excellent video. Most people overemphasize the skills aspect with impossible progressions ,which makes you stall and quit. This intelligent use of weights is an eye opener. Excellent work Rafael.
I am Maltese 🇲🇹 I confirm I cannot do that movement
This channel is going to blow up.
Thank you Rafael this is an amazing video .
Very grateful for your hard earned knowledge. You have something unique. Much respect Refael. 👊 subbed👍
That's a really helpful benchmark regarding the 50% bodyweight planche dumbell presses. Many thanks for this, the video was extremely helpful.
Thank you brother, i was trying 10kg straight arm flys - it's difficult as hell - but i'll eventually get there!
It's been 1 month. Your tendons ok?
I was doing these quite regularly at the end of last year. My biceps started to get this really elongated, more athletic than jacked sort of look that I really liked. I haven’t done them for a while because I’ve been focused on running. Might have to get back into them, this Australian summer.
Hi Rafael, I have been training very hard for months with calisthenics which is new for me ( I am a beginner 67 yo) and let me let you know that this video has been like the Holly Grail to me. I have seen dozens of videos and never heard anything about this and this is going to be very useful to me, thank you very much, and see you in the next video.
This perspective it epic. Great video, explanation, and demonstration.
I like it man, I'm going to take inspiration and incorporate some ideas from here into a workout.
Great video refael! Insightful.
I am glad your video popped up this is great information that I will use thank you Refael
Glad it was helpful!
Always enjoy watching your videos, keep it up Gorilla master🦍
Thank u, i learned e new front delt exercise.
wow. gymnastics is crazy. great english by the way. but i would also watch a video in french with english subtitles
Great video! Bookmarks would be awesome.
Finally been looking for this
Definitely going to incorporate these into my training💪
What is your opinion on core training and what exercises do you recommend?
Hanging Leg Raises and AB Wheel are my 2 favourite ab exercises. I think training core is beneficial
Thanks for sharing 💯
do you train upper body normaly and then add these exercies at the end? Or try to only train these exercies?
It's not an important detail but just so you know, tendons don't grow in thickness, only their stiffness increases with training and that's what increases their resiliency
how do you think tendons get stiffer?
@@BwStrength I'm not certain, I assume it's probably through increased density of the tendon
But after a bit of googling I realize that I was wrong regarding the hypertrophy: tendons seem to be able to get up to 20-30% bigger after years of resistance training
@@Hankyuo You should Google first. Then talk.
@@thenylon1003 Agreed.
I had learnt that tendons don't grow in thickness from a video on the biomechanics of bicep tears, but I should've double checked with google before commenting
@@Hankyuo I respect anyone who can reconsider old information and absorb new information, and it's great how you've learnt something new here without any kind of argument. You have a healthy attitude my friend!
Amazing content. Thank you.
Amazing information. Shame I didn't come across your channel sooner!
Thank you for this!
Excellent video!! Would you have some tips for power training? For example..... training once a week 3x3
Awesome video man, thanks for all this great information, your channel is amazing.
Thanks for the detailed explanation!
Question: how to program these exercises? Put them in a upper body/arm hypertrophy session or separate session?
Wonderful video. Are there any dumbbell mimicking exercises for front lever that you’d recommend?
I’m not Refael but if you have access to a bench, you can lay face down on the bench and have the dumbbells go from the floor to in line with the body, focusing on keeping scapula retraction and arms straight, trying to use the lats to lift. This is the opposite of the zanetti raise he shows in the video and can be good for front lever specific training!
Pullovers with cables or DB. I haven't used it for FL as much as planche because FL is more stable and you have more options to train with just bodyweight.
@@BwStrength I think there's also the difference that triceps are almost fully shortened in front lever, as opposed to stretched in the planche/maltese. This means that Tricep tendons play less of a role than bicep tendons do. Interestingly enough recent research seems to indicate that load at lengthened positions is important for hypertrophy, and we really see this in gymnasts. The dudes doing Victorians(like Danny Rodrigues) still often have biceps that completely dwarfs their triceps.
Great video btw, especially loved the load targets you gave, I've see these exercises before, but for some stupid reason thought I'd need to be closer to half bodyweight per arm to achieve the holds, which discouraged me to say the least.
Please explain/demonstrate more about "retracted scapula"! Or was it "protracted"? Not quite sure what that means.
Shoulder blades are the scapula
Bring those back. Think of shrugging you shoulders back instead of up
To protract your scapula try to push your shoulder blades away from each other
There are many good yt/ reddit explanations and I suggest checking out scapula push ups/ pull ups
Also r/ bodyweight fitness recommended routine teaches that you should get good form on that before trying any form of pull ups
I hope you make video about building legs
When to use those exercises?
Great video! You mentioned that each dumbbell weighs 16 kg, so together they total 32 kg, which is significantly less than 50% of your body weight. One more thing: could you create a similar concept focusing on pull exercises to help improve the front lever?
It was 40% of my bodyweight for 3x3. Meaning I could go heavier for a single, approx 50% of my bw. what's your point?
@@BwStrength just wanted to make sure i understand you correct. . tnx
Só falta ele resolver a língua presa dele com um bom profissional fonoaudiólogo.
Thanks
A video about dumbbell exercises unlocking human flag would be great 😊
Great video
13:38 🐶 ❤
That was an excellent video! You’re exactly right, the objective stepping up in strength has always been an obstacle to my calisthenics development
…will start working on this and contact you for training.
BTW, did you say “60” or “16” percent of BW required for planche etc? (16% seems to little, I guess 60 - yes?)
If so, that’s 1/2 per arm. So if 80kg, would work up to 3 ,
X 3 @24kg DB’s R and L arm…correct?
60
when you say 60kg inclined dumbell raises, do you mean 30kg each arm?
question answered later in video - it's 30kg each hand (or combined dumbell weight = 60% bodyweight)
After doing tuck holds and HSPU for delts strength do you think adding planche leans and pseudo push ups a good idea?! DB planche press is a great exercise I'll start implementing it in my push days but in my pull days i do heavy weighted pull ups don't you think it can be too much on the biceps tendons?!
Your accent greatly increases your strength knowledge credibility.
😁
People told me gymnasts didn't use anything but body weight but that was wrong and slowed my progress
yes it's mostly wrong excluding perhaps a few dogmatic gyms that for no good reason probibit the use of other equipment
@@BwStrength I wish I would have known. Thank you for sharing
are you from brazil?
awesome!!!
How would you program this? I've been doing 3 times a week arm training with 1 brachialis and 1 bicep exercise per day for about 2 sets each, I'm currently doing preacher curls on sunday and thrusday and behind the back cable curls on tuesdays but would like to incorporate this exercises, should I add just 1 set for each day and see where that takes me or substitute an exercises of the ones I already have?
Would you progressively work these for rehab as well (shoulder and biceps issues)?
I work the shoulders in various ranges, and I do a couple bicep curl variations in order to target the connective tissue at long range. But, I haven’t considered this sort of straight arm work.
yo dawg what brand of khakis you rockin?
i need to get back into this but i have a painful rotary cuff, im worried this will return
Is this possible at all if you have one arm NOT being fully straight due to it has been brok at some point - or Well it eventually help that arm being more straight 🤔
So people that get very strong at this would achieve planche or any of those skills pretty easy ?
Sweet video
can i do this exercise evryday is it ok?
Program specific days allowing for recovery as these dumbbell exercises target smaller muscles which can fatigue quickly, also it will take more time for the tendons to adapt depending on your current level of fitness and strength. Remember it is in the recovery time after you are finished with the training that your body adapts to the stress you have placed on the muscles and joints - sleep and nutrition play a part in your training
Incredible and amazing 👍👍👍👌👌👌👏👏👏🙌🙌🙌💪💪💪🏋️♂️🏋️♂️🏋️♂️🦍🦍🦍
Will dey pomp. Me. Op?
אתה מישראל?
לפי המבטא שלו הייתי אומר שהוא בריטי.
Dude, why are you wearing jeans? WTH!!!
Click bait. Why would you have your shirt off in the thumbnail but not in the video?
@@misterjones30044 because it’s the same exercise
Any exercise you can think of to train the serratus aside from push up plus, serratus punch or incline raises?
Not really. Apply protraction to your bodyweight pushing exercises and it'll improve
Straight arm DB pullover
You are not doing gym correctly unless you were jeans!
you are good but you dont look like them is it because they use steroids? i am really suspicous how they get so big and round
Clickbait
It’s the zohan🔥
leaving armpit bushes isn't cool bro shave em 🪒
love your videos
Aye look it’s my cousin! What’s up man haha
What’s up cousin